Category Archives: Fiber

Cooked kale scores 1000 out of a possible 1000 points on the Aggregate Nutrient Density Index (ANDI guide). No surprise that leafy greens top the scale as a low calorie food with high nutrient value.

Another veggie packed with antioxidants. Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Chia seeds come from the desert plant Salvia hispanica, a member of the mint family.

Chia seeds are especially high in Omega-3s. Making them one of the richest plant based sources of fatty acids. Omega –3 can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer.

Chia seeds are also an excellent source of fiber.

10g per 2 tblsp- 1/3 the daily recommended daily intake.

They are a nutritionally dense food by delivering a maximum amount of nutrition with a minimum amount of calories.

Chia Seeds are also great for athletes because the “chia gel” can hydrate the body.

and Chia seeds are gluten and grain free too!

Adding just two tablespoons of chia seeds to your daily diet will give you approximately seven grams of fiber, four grams of protein, 205 milligrams of calcium, and a whopping five grams of omega-3.

For years I’ve been playing around with recipes trying to make healthier versions that would satisfy and remain tasty to the palate. My mother had mastered this art after my dad’s heart attack when trying to prepare Cuban and Turkish culinary dishes that were heart healthy that my dad could and would eat. She had a knack for bringing out the flavor in food without all the fat, and cholesterol that would clog his arteries and still feed him the food he loved to eat.

Food that is high in fiber content is digested and absorbed much more slowly. This means that less sugar appears in the blood per unit of time, as a result less insulin is released and less fat is likely to be stored.

Both soluble and insoluble fiber add bulk and softness to the stool helping to decrease the chances of the much dreaded constipation.